Workout of the Day

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Performance

Make Up Day: Back Squat, Press, Deadlift, Pullup, Ring Work

30 Burpee

15 OHS/Front Squats (135/95)

20 Burpee

10 OHS/Front Squats (135/95)

10 Burpee

5 OHS/Front Squats (135/95)

Performance

Pullups 3×10

8 Minute AMRAP

5 Power Cleans (165/115)

100m Sprint

Fitness

Pullups 3×5

8 Minute AMRAP

5 Hang Power Cleans (115/75)

100m Sprint

Performance

Deadlift 5×1 @ ~95% of 1RM

12 Minute EMOM

Even Minutes: 4 Shoulder to Overhead (185/135)

Odd Minutes: 10 Situps

Fitness

Deadlift 3×5 (+5-10)

12 Minute EMOM

Even Minutes: 4 Push Press (115/75)

Odd Minutes: 10 Situps

Performance

Top Down Muscle Up Transitions

45 Wall Ball (20/14)

400m Run

30 Wall Ball (20/14)

400m Run

15 Wall Ball (20/14)

400m Run

Fitness

Ball Up on Rings Con’t.

30 Wall Ball (20/14)

400m Run

20 Wall Ball (20/14)

400m Run

10 Wall Ball (20/14)

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on